I remember the days when waking up at noon was completely okay. I had no responsibilities whatsoever, and time felt like it simply dragged on and on. At this point in my life, I no longer have the luxury of being able to sleep until my body simply had to get up and going. With children, a freelance business, podcast, and ministry, I have quickly learned that time waits for no one.
My ability to get up in the morning and to function effectively is not a luxury, it is a necessity. Creating a healthier bedtime routine allows me to have a great morning, which only results in a more productive day.
These are some of my favorite tips!
There are things that I know I must do, like get up in time to wake up my son, in order to make sure that he is up and ready to go for school. But there are areas that require a little more planning, like in business and blogging. I prepare and get organized by writing things down in order of urgency. There are tasks that I know I have to get out of the way because they are a priority.
Staying organized allows me to tackle my day more efficiently, reduces my ability to be frazzled, and reduces stress. And business is not the only area you can be more organized in, prepare your lunch ahead of time, iron your clothes and lay them aside so that you do not have to search for these things with the chaos of the morning. Having a clear mind at bedtime because you know that you are less likely to have a chaotic morning will encourage you to rest better.
Meditation is different for everyone, if you are religious, meditation could be prayer, if not, it could simply be a moment of silence. Your time to simply separate yourself from the chaos of your day and to reflect on the good and the areas in which you can improve in the following day. Meditation not only raises self awareness, decreases anxiety and depression, but meditation is as effective as sleep medication.
Drink and Snack Smarter
Have you ever tried eating a kiwi before bed?
Well it turns out that popping two of these bad boys can help you sleep better. According to Taiwanese researchers, kiwi helped adults fall asleep 35 percent faster and sleep 13 percent longer. If Kiwis are not your cup of tea, then you can try these other, healthier snacks.
- Six-ounce serving of plain nonfat Greek yogurt (100 calories) sprinkled with 1/8 cup Bear Naked Fit Vanilla Almond Crunch Granola (60 calories): 160 calories
- 1 slice whole-wheat toast (100 calories) topped with half an ounce shredded mozzarella cheese (36 calories): 136 calories
It’s true: some studies have found that exercising close to bedtime can make it harder to fall asleep, but one study found that people who lifted weights in the evening had a higher quality and duration of sleep than people who did the same workout in the morning. So while it might take you a few more minutes to conk out, you’ll sleep better.
Waking up to a clean home is a great way to have a great morning. Spend a few minutes before bed picking up and putting things away so that you can have a refreshing morning. As a mom, cleaning up the night before means that I have less work to do during the day.
I spend a lot of time with my Chromebook attached to my hip. Everything from checking on the blog, to social media, and it really does take it’s tole. Although it is very hard for me to do, the nights that I choose to put the gadgets a way at least an hour or two before bed tend to be more restful nights. The reason being that we often lose track of time when checking email and social media.
Allow your mind and eyes to rest by turning off the electronics and opening up a good book instead.
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Originally published in my column at www.lifehack.org.
Originally published at medium.com